0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-34:00 Cardio is Hardio
31:00-33:00 Put away Rowers, get out DBs and Ropes
33:00-38:00 Explanation of WOD Prep and WOD
38:00-40:00 Transition to WOD Prep
40:00-45:00 WOD Prep
45:00-46:00 Transition to WOD
46:00-55:00 WOD
56:00-60:00 Cool-down
General Warm-up
1 Round
5 reps of 5 seconds each Down Dog with Calf Stretch
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Band Pull Aparts
10 Band Good Mornings
10yd Walking Hip Openers
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Walking Heel Scoops
10yd Alternating Groin Stretch
—then—
2 Rounds
10 Russian KB Swings
10 KB Upright Rows
MANAGEMENT/FOCUS:
Getting the barbells and benches out for the second part will help the transition into the Specific Warm-up
Specific Warm-up
30 seconds Row @easy pace
30 seconds Rest
30 seconds Row @moderate pace
30 seconds Rest
30 seconds Row @hard pace
30 seconds Rest
MANAGEMENT/FOCUS:
This will allow two people to share a rower, if you need to share then I would set the clock for 6 sets of 30 seconds work and 15 seconds rest…the transition allows time to switch…if you need three people to share then I would only have them do 2 Rounds each (this would still be the 6 interval set-up)
This is a great time to help them with their technique and efficiency on Rowing
Cardio is Hardio
“Up $H!T Creek” Post-test
0:00-3:00
20/16 Calorie Row
3:00-7:00
30/24 Calorie Row
7:00-12:00
40/32 Calorie Row
12:00-18:00
50/40 Calorie Row
FOCUS:
Post-test, Let’s gooooo! Pre-test was 7/15
Send it and see what happens
Focus on long and strong pulls and your breathing rhythm
EQUIPMENT CONSIDERATIONS:
This allows two people to share one Rower
If you still don’t have enough then you could get into a group of three and just go one right after another, it would make it longer than 18 minutes but should not be by a ton…you could cut off the 50/40 if needed
If you still don’t have enough then I would do Ski if you can, might need to cut off the 50/40
Whatever you did in the Pre-test, make sure to repeat that today
WOD Prep
Round 1: 8 Alt. DB Snatch + 16 Double Unders
Round 2: 6 Alt. DB Snatch + 12 Double Unders
Round 3: 4 Alt. DB Snatch + 8 Double Unders
MANAGEMENT/FOCUS:
Great time to help people select a good DB weight and help with technique on both movements
Recommend doing a round every 1:30
WOD
For Time
50 Alt. DB Snatch @50/35
100 Double Unders
SCORE: Time
GOAL: 7:00-9:00
PACE: Zero to 💯 real quick…push the pace
FOCUS/STRATEGY:
OF NOTE: In Week 1, we did 100 Alt. DB Snatch and Max Double Unders with any time remaining in the 8 minutes…we cut that number in half in an effort to GO HEAVY on the DB…level up today…remember, there are weights in between weights, there is a 40 and 45 in between the 35 and 50, challenge yourself
Alt. DB Snatch: you will never use a heavier weight in a workout if you don’t use a heavier weight in a workout…FAFO, when using a heavier weight it does help to drop under the weight as it goes overhead, send it
Double Unders: empty it all out, go for a max set each time you pick up the rope
BEGINNER: 25/15, Line Hops
SCALED: 35/20, Single Unders
Rx+: 70/50
Comp: Double 50/35